Gymscore · Program guide
Eric Helms Intermediate Bodybuilding: A Guide to the Gymscore Template
This Gymscore adaptation spreads bodybuilding work across five sessions and two phases. Lower, upper, push and pull sessions organize the exercise variety, while rep ranges and effort targets provide the basis for deciding what to increase next.
Who this template suits
A lifter with an established training habit who wants five muscle-focused sessions and can track individual exercise performance.
When to choose another option
You are moving to five days mainly to compensate for missed sessions, or you cannot recover enough to complete the existing workload.
Template length
12 weeks
The saved 12-week plan uses five sessions each week. Weeks 1–6 are an accumulation phase; weeks 7–12 move to the later intensification phase.
About this version
This guide explains the template available in Gymscore. It is an independently maintained adaptation, not an official edition of the original program or an endorsement by its creator. Check the original source when you need that exact version.
Program schedule
The saved 12-week plan uses five sessions each week. Weeks 1–6 are an accumulation phase; weeks 7–12 move to the later intensification phase.
| Program | Exercise |
|---|---|
| Lower A (Quad Focus) | Barbell Back Squat, Leg Press, Leg Extension, Lying Leg Curl, Standing Calf Raise |
| Upper A | Bench Press, Barbell Row, Incline Dumbbell Press, Lat Pulldown, Dumbbell Lateral Raise, Barbell Curl, Cable Tricep Pushdown |
| Lower B (Hip Hinge Focus) | Barbell Deadlift, Front Squat, Barbell Hip Thrust, Leg Extension, Lying Leg Curl, Seated Calf Raise |
| Push | Overhead Press, Incline Bench Press, Cable Fly, Dumbbell Lateral Raise, Overhead Tricep Extension, Dip |
| Pull | Weighted Pull-ups, Seated Cable Row, Lat Pulldown (close-grip), Face Pull, Incline Dumbbell Curl, Hammer Curl |
How to track and progress
The progression rule combines reps and effort: reach the upper end of the range across the prescribed sets at the intended effort before increasing load. Log the final sets, where performance can differ most from the first.
Review the phase transition as a change in training demands rather than simply another Monday. Keep exercise variants and effort estimates consistent so the log shows whether a change came from load, reps or the prescribed structure.
Common mistakes
Adding a sixth day before reviewing five
First determine whether the scheduled sessions are completed consistently.
Using soreness as the main progress measure
The useful record here is exercise performance at a comparable load, range and effort target.
Copying one exercise’s increase to every lift
Compounds, machines and isolation exercises have different available increments and progression rates.
Questions answered
How does this differ from the novice adaptation?
The saved intermediate version uses five weekly sessions and separate accumulation and intensification phases. The novice adaptation has four sessions in one block.
Do all exercises increase every week?
No. The saved rule is based on reaching the rep-range target at the intended effort, not on a universal weekly increase.
What should I review when progress stalls?
Check attendance, completed sets, effort estimates and whether the exercise setup changed before concluding that the whole split must change.